Close-Grip Pull-Up
A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
- Body part
- Back: all exercises
- Movement
- Pull: all exercises
What it trains
- Latissimus Dorsi, Primary, 100%
- Teres Major, Primary, 100%
- Teres Minor, Secondary, 60%
- Infraspinatus, Secondary, 50%
- Biceps Long Head, Stabilizer, 45%
- Biceps Short Head, Stabilizer, 45%
How to perform
Take a narrow overhand grip on a straight pull-up bar and begin in an active hang.
Brace the trunk and keep the body from swinging.
Drive the elbows down and pull the chest upward toward the bar.
Keep the shoulders away from the ears as you pull.
Pause briefly near the top without craning the neck.
Lower under control until the arms are extended in a stable hang.
Repeat for the planned number of repetitions.
Tips
Use a range of motion you can control without swinging.
Keep the narrow overhand grip comfortable; do not force the wrists inward.
Start each repetition by setting the shoulders down before bending the elbows.
Keep the ribs and pelvis controlled to limit swinging.
Use a band-assisted regression if full repetitions are not yet controlled.
Stop each set before grip or shoulder control breaks down.
Common mistakes
Using a leg swing or momentum instead of completing the pull with the upper body.
Letting the shoulders rise toward the ears at the bottom of the hang.
Dropping quickly into the bottom position instead of lowering under control.
Related exercises
Variations · 1
Wide-Grip Pull-Up on Angled Handles
Different grip width and handle geometry.
Regressions · 1
Resistance Band Assisted Narrow-Grip Pull-Up
Band assistance reduces the required vertical pulling load.
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